TMC Performance, Kevin Coach, Owner-Operator
Strength & Conditioning, General Fitness, Combat Sports, Multi-sportThis is a 4 Day Training Program for advanced Strength & Conditioning. It is built to use 3 main Sections per day (Stability/Mobility + Strength + Energy System Development). The program uses as little equipment as possible, focusing on Floor & Bodyweight exercises for Stability & Mobility and getting in control of your body, Kettlebells and Barbells for Strength & Conditioning and basic machines and/or running for Energy System Development (Put simply Speed, Anaerobic and Aerobic training). Building robust conditioning will help you in sport but also in every day life.
Each day has a different focus.
This will suit experienced gym goers with decent Strength Development and especially those who may want to get a bit more conditioned or even drop some fat.
It would also be very useful at different stages of the season for Track & Field Athletes, Rugby Players, Gaelic Footballers, Hurlers and basically any field Sport.
It cycles thru blocks of 4 weeks with a specific Build up of volume in Block 1, a more specific Strength & Power Block 2, and Block 3 is a realization of all this where everything is done faster, lighter and allows for Sports Training (or extra conditioning if you are just a Gym Rat) to take precedence.
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Spinal Stability Endurance Circuit
Conditioning
B
SBH Hinge-Push Circuit Volume 1
100% BW Deadlift x50 (rest as needed) + 50 Push Ups 100% BW Deadlift x40 +40 Push Ups 100% BW Deadlift x30 +30 Push Ups
C1
Slow Step Up
1 x 6 @ 8
C2
HICT Spin Bike
1 x 6 @ 8
C3
Prowler Push
1 x 6 @ 8
A1
Lateral Lunge
A2
90/90 Hip Flow
A3
Band Hip Flexor Stretch
A4
Rotational Squat (Hip Mobility - Hamstring Dominant)
B1
Bird Dog
3 x 10
B2
McGill Sit-Ups
3 x 10
B3
Side Plank
3 x 8
A1
Banded Ankle Dorsiflexion Mobilization
A2
Thoracic Extension on Foam Roller
A3
90/90 Hip Flow
For Completion
A4
Thoracic Twists Prone
B1
Back Squat
8 x 2 @ 60 %
B2
McGill Pull Up
8 x 1 @ 20
C1
Run
4 x 2:00 @ 1:00
C2
Prowler Push
4 x 2:00 @ 1:00
C3
Lactate 1 (Bike)
4 x 2:00 @ 1:00
C4
Bear Crawl
4 x 2:00 @ 1:00
A1
Advanced Bird Dog (Iso Hold, knee Up)
2 x 6 @ 8
A2
Worlds Greatest Stretch
2 x 4
A3
3 Way Mini Band Glute Taps
2 x 4
B
Run
10 x 0:20 @ 0:40
A1
Dead Bug
2 x 15
A2
Farmer Walk
2 x 60
B1
Banded Bird Dog
2 x 10
B2
Bottoms Up KB Carry
2 x 60
C1
SB Straight Leg Bridge With SL Lift
2 x 10
C2
Suitcase Carry
2 x 60
SBH KB Volume 1
D
Squat Thrusters x12-20 Supine Pulls xAMAP Hinge & Row x15+ x5 Sets minimum
Conditioning 2 - Hills
E
Hill Spints x100% x15-20 secs x5-8 reps
Stability 1.02
A
Stability 1.02
Slightly more resisted Trunk Stability Circuit Band resisted Bird Dogs x8 e/s KB Deadbugs w/Psoas Activation (band) x8 e/s Inchworm to reach w/8sec Hold x 5 Side Plank Dips x10 McGill Sit Ups x10 (2 secs hold) Neck Holds x15 secs
SBH Squat-Pull Volume
B
Bulgarian x50 total Chin Ups xAMAP Keep going till drop below 10 Bulgarians. Note Reps for Bulgarians mean in total (i.e. 50 reps means 25 each side
Aerobic Conditioning 2 - Adjusted Tempos (descending ladders)
C
Needs to be done on 100M field (Rugby/Hockey/Soccer) After an extensive Running Warm Up (or gym session if just after that) you will do 100M runs interval-ed by 50M walks The Sets and reps for this will increase week to week. The speed of these runs should be at 70% approx of your fastest 100M Sprint time (withing last 6 weeks). So you will need to test. Week 1 Set 1 - 3 x100, walk 200 Set 2 - 2 x100, walk 150 Set 3 - 1 x100 Week 2 Set 1 - 4 x100, walk 200 Set 2 - 3 x100, walk 150 Set 3 - 2 x100, walk 100 Set 4 - 1 x100, Week 3 Set 1 - 5 x100, walk 150 Set 2 - 4 x100, walk 100 Set 3 - 3 x100, walk 100 Set 4 - 2 x100, Week 4 Set 1 - 5 x100, walk 100 Set 2 - 5 x100, walk 100 Set 3 - 4 x100, walk 100 Set 4 - 3 x100,
